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10.01.2013

Standing row with dumbbells, exercise equipment for pull ups - Review

Author: admin
The dumbbell upright row is one of the best exercises for building the upper traps and shoulders. While keeping your back straight, lift the dumbbells straight up in front of your chest, to just below chin level. The dumbbells not only allow for either a narrow or wide grip, they also allow unrestricted range of movement.
STARTING (INITIAL) POSITION: Stand with your feet shoulder-width apart, grasping the dumbbells so that your palms  face your body and your knuckles point away.
We’ll therefore start with an upper body routine for beginners, the main purpose for now being to learn the movements and to be able to do these exercises with proper form. Biceps curls – hold the dumbbells in front of the thighs, bend your elbows and bring the weights toward the shoulders. Triceps kickbacks – hold the dumbbell in your hand and bend over, until your trunk is at 45° or parallel to the floor. Wrist curls – sitting on a flat bench or on a chair, grab the dumbbell while keeping your feet flat, shoulder width apart or slightly wider.


Bench press or floor press – lying on the floor or on a flat bench, grab the dumbbells and bring them next to your shoulders. Upright rows – start in the standing position, with the dumbbells in your hands, palms facing your thighs. Delts raises – start in the standing position, with elbows slightly bent, in front of your ribs and anchored to your body. Lying shoulder external rotations – to perform this movement, start by lying on a side, with legs separated. Most of these exercises are isolation movements, so you should be able to perform them correctly, but if you find it difficult to maintain proper form with dumbbells, start with resistance bands or without any weight, until you get used to the routine. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out. Note: this exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Grasp the dumbbells with an overhand grip (palms facing down) and place them on your thighs.


Pause, and then slowly lower the dumbbells back down to the front of your thigh area, and repeat for desired reps. Raise the dumbbells in front of your body, to shoulder height, then lower the arms and raise again, this time bringing the weights laterally.
Grab the dumbbell and position your elbow against your side, keeping the forearm close to the abdomen. Lower the dumbbell and curl back, keeping a tight grip and maintaining the contraction during the entire movement. If you can’t perform this movement correctly with a dumbbell, use a resistance band at the beginning.



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Comments to “Standing row with dumbbells”

  1. NoMaster:
    Thousands of diet pills, slimming pills, fat burning supplements, appetite.
  2. NONDA:
    Lose more muscle and retain more if you were born to do compound lift.